G.O.A.T Day “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to [...]

  Strength: Hang Power Clean Find a heavy double for the day MetCon: AMRAP 15: 5 Power Snatches (115/80) 10 Overhead Squats (115/80) 15 Hang [...]

  Strength: Deadlift Build to a heavy set of 3   MetCon 4 Rounds: 21 Deadlifts (135/95) 15 Box Jump Overs (24/20) 9 Push Jerks [...]

  Strength: Deadlift Build to a heavy set of 3   MetCon 4 Rounds: 21 Deadlifts (135/95) 15 Box Jump Overs (24/20) 9 Push Jerks [...]

    Strength: Back Squats 6 sets x 3 reps **increase weight by feel**   MetCon: For Time: 75 Wallballs 400 m Run 10 Rounds [...]

    Teams of 3 For Time (30 Minute Time Cap): 120 Power Snatches (75/55) 120 Box Jump Overs (24/20) 12 Rope Climbs 90 Power [...]

      MetCon: Complete for Time 20 Calorie Row 20 Deadlifts 115/85 20 Power Cleans 20 Box Jumps 20 Calorie Bike 20 Pull-ups 20 [...]

  For Time: 21 - 15 - 9 Row Calories (Women: 15-10-5) Front Squats (95/65) 15 - 12 - 9 Toes to Bar Hang Squat [...]

  For Time: 21 - 15 - 9 Row Calories (Women: 15-10-5) Front Squats (95/65) 15 - 12 - 9 Toes to Bar Hang Squat [...]

  Strength: Push Jerk Find your heavy triple for the day . (3 reps0   MetCon:  AMRAP 15: 60 Double Unders 20/15 Calorie Assault Bike [...]